About Cholesterol

Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. It's an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease, which leads to heart attack. It's also a risk factor for stroke. Hypercholesterolemia is the term for high levels of blood cholesterol.

Low-density lipoprotein (LDL)

A complex of lipids and proteins, with greater amounts of lipid than protein, that transports cholesterol in the blood. High levels are associated with an increased risk of atherosclerosis and coronary heart disease.

LDL (low-density lipoprotein): A molecule that is a combination of lipid (fat) and protein. Lipoproteins are the form in which lipids are transported in the blood. LDL transports cholesterol from the liver to the tissues of the body. LDL cholesterol is therefore considered the "bad" cholesterol.

High-density lipoprotein (HDL)

A complex of lipids and proteins in approximately equal amounts, that functions as a transporter of cholesterol in the blood. High levels are associated with a decreased risk of atherosclerosis and coronary heart disease.

High-density lipoproteins (HDL) form a class of lipoproteins, varying somewhat in their size (8-11 nm in diameter) and contents, that carry cholesterol from the body's tissues to the liver.

Because HDL can remove cholesterol from atheroma within arteries, and transport it back to the liver for excretion or re-utilization, they are seen as "good" lipoproteins. When measuring cholesterol, any contained in HDL particles serves as protection to the body's cardiovascular health. LDL cholesterol is therefore considered the "good" cholesterol.

You get cholesterol in two ways. Your body makes some of it, and the rest comes from cholesterol in animal products that you eat, such as meats, poultry, fish, eggs, butter, cheese and whole milk. Food from plants — like fruits, vegetables and cereals — doesn't have cholesterol. Some foods that don't contain animal products may contain trans fats, which cause your body to make more cholesterol. Foods with saturated fats also cause the body to make more cholesterol.

Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are two kinds that you need to know about. Low-density lipoprotein, or LDL, is known as the "bad" cholesterol. Too much LDL cholesterol can clog your arteries, increasing your risk of heart attack and stroke. High-density lipoprotein, or HDL, is known as the "good" cholesterol. Your body makes HDL cholesterol for your protection. It carries cholesterol away from your arteries. Studies suggest that high levels of HDL cholesterol reduce your risk of heart attack.

Eating to Lower Your Cholesterol

• It's fairly easy to lower your blood cholesterol. Here are some simple daily tips:
• Use up at least as many calories as you take in.
• Be physically active.
• Aim for at least 30 minutes of physical activity on most days of the week, if not all.
• Eat a variety of nutrient-rich foods.
• Eat a diet rich in vegetables and fruits.
• Choose whole-grain, high-fiber foods.
• Eat fish at least twice a week.
• Eat less of the nutrient-poor foods.
• Limit how much saturated fat, trans fat and cholesterol you eat.
• Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
• Select fat-free, 1 percent fat, and low-fat dairy products.
• Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
• Cut back on foods high in dietary cholesterol.
• Choose and prepare foods with little or no salt.
• If you drink alcohol, drink in moderation.

Getting Started on an Exercise Program

• Wear comfortable clothes and sneakers or flat shoes with laces.
• Start slowly. Gradually build up to 30 minutes of activity on most or all days of the week.
• If you don't have a 30-minute block of time, try two 15-minute sessions to meet your goal.
• Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday and Saturday from noon to 12:30 p.m.
• Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake).
• Ask family and friends to join you. You'll be more likely to stick with it.
• Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
• Use variety to keep your interest up. Walk one day, swim the next time, then go for a bike ride on the weekend.
• Join an exercise group or health club that offers exercise programs.
• Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10–15 minute walking breaks while watching TV or sitting for some other activity.
• Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
• Don't exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.

How does tobacco smoke affect cholesterol?

Tobacco smoke is one of the six major risk factors of heart disease that you can change or treat. Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.

How does alcohol affect cholesterol?

In some studies, moderate use of alcohol is linked with higher HDL cholesterol levels. If you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men and one drink per day for women. (A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.)

To reduce dietary cholesterol intake you should:

• Eat less organ meat (such as liver, brain, and kidney).
• Eat fewer egg yolks as whole eggs, or in prepared foods (try substituting two egg whites for each whole egg in recipes, or using an egg substitute).
• Foods high in starch and fiber, such as whole grain breads and cereals, pasta, rice, dry peas and beans.
• More vegetables and fruits.

Tips on Reducing Cholesterol

• What should I eat?
• Enjoy foods low in saturated fat, trans fat and cholesterol, including:
• Fruits and vegetables
• Whole grains, like cereal, rice and pasta
• Lean red meats and poultry without skin (up to 6 total ounces [cooked] per day)
• Low-fat or fat-free milk and dairy products
• Lean fish and shellfish
• Beans and peas
• Nuts and seeds in limited amounts
• Unsaturated vegetable oils like canola, olive, safflower and sunflower oils in limited amounts

What should I limit?

• Whole milk, cream and ice cream
• Butter, egg yolks and cheese, and foods made with them
• Organ meats like liver, sweetbreads, kidney and brain
• Bakery goods made with egg yolks and saturated fats
• Saturated oils like coconut oil, palm oil and palm kernel oil
• High-fat processed meats like sausage, bologna, salami and hot dogs
• Fatty red meats that aren't trimmed
• Duck and goose meat
• Solid fats like shortening, soft margarine and lard
• Fried foods

What are some cooking tips for me?

• Use a rack to drain off fat when you broil, roast or bake.
• Don't baste with drippings; use wine, fruit juice or marinade.
• Broil instead of pan-frying.
• Cut all the fat you can see off of any meat you cook, and take all the skin off chicken and turkey.
• Use a vegetable oil spray to brown or sauté foods.
• Serve smaller portions of dishes that have some fat, and serve bigger portions of no-fat dishes like pasta, rice, beans and vegetables.
• Make recipes or egg dishes with egg whites, not yolks.
• Instead of regular cheese, use low-fat cottage cheese, part fat-free milk mozzarella, and other low-fat and nonfat cheeses.
• Use low-fat cookbooks and recipes.

This will surely reduce your Level of LDL and make you fit and live longer!!!